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Bran Flakes

Packaged product Grains and Pasta SPARTAN

Bran Flakes contains 379 kcal per 100 g. A typical serving of 0.75 cup (29 g) provides about 110 kcal.

Roughly 85% of its calories come from carbohydrates, with 11% from protein and 4% from fat (estimated with general energy factors).

That is close to the median for grains and pasta on FoodFactly (385 kcal per 100 g).

100 g provides 863% of the Daily Value for Vitamin B12, 406% of the Daily Value for Vitamin B6 and 172% of the Daily Value for iron.

The values are label data submitted by the manufacturer to USDA FoodData Central.

379kcal per 100 g
10.3 gprotein
82.8 gcarbohydrates
1.7 gfat
110kcal in 0.75 cup (29 g)

Nutrition facts

The source reports no household measures (such as cups or pieces) for this food, so only weights are offered.

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories L 379 kcal
Total fat L 1.7 g 2%
Saturated fat L 0 g 0%
Trans fat L 0 g
Cholesterol L 0 mg 0%
Sodium L 724 mg 31%
Total carbohydrates L 82.8 g 30%
Dietary fiber L 17.2 g 61%
Total sugars L 17.2 g
Protein L 10.3 g 21%
Vitamin C L 51.7 mg57%
Thiamin (B1) L 1 mg83%
Riboflavin (B2) L 1.5 mg113%
Niacin (B3) L 17.2 mg108%
Vitamin B6 L 6.9 mg406%
Vitamin B12 L 20.7 µg863%
Calcium L 0 mg0%
Iron L 31 mg172%
Magnesium L 138 mg33%
Phosphorus L 517 mg41%
Potassium L 552 mg12%
Zinc L 12.9 mg117%
Copper L 0.41 mg46%

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein: 11%Carbohydrates: 85%Fat: 4%379kcal / 100 g
  • Protein 11%
  • Carbohydrates 85%
  • Fat 4%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Vitamin B12863%Vitamin B6406%Iron172%Zinc117%Riboflavin (B2)113%Niacin (B3)108%Thiamin (B1)83%Vitamin C57%Copper46%Phosphorus41%

Nutritional insights

  • Protein10.3 gabove the median for grains and pasta (median 8.1 g)
  • Fiber17.2 gin the top quarter of grains and pasta (median 6.7 g)
  • Sugars17.2 gbelow the median for grains and pasta (median 23.3 g)
  • Fat1.7 gin the lowest quarter of grains and pasta (median 4.9 g)
  • Sodium724 mgin the top quarter of grains and pasta (median 356 mg)
  • Protein per 100 kcal2.7 gprotein density, useful for comparing foods with different calorie levels

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat L0 g
Polyunsaturated fat L0 g
Carotenoids (1)
Vitamin D (D2 + D3), International Units L138 IU
Other components (1)
Vitamin A, IU L4,310 IU

Product details

Brand
SPARTAN
Barcode
0011213191133
Label serving
0.75 cup
Category
Cereal

Ingredients

WHOLE WHEAT, WHEAT BRAN, SUGAR, HIGH FRUCTOSE CORN SYRUP, SALT, MALT EXTRACT, IRON (FERRIC ORTHOPHOSPHATE), VITAMIN C (SODIUM ASCORBATE), CALCIUM (CALCIUM CARBONATE), VITAMIN A (PALMITATE), VITAMIN E (ACETATE), ZINC (ZINC OXIDE), NIACINAMIDE, VITAMIN B6 (PYRIDOXINE HYDROCHLORIDE), VITAMIN B12, (CYANOCOBALAMIN), VITAMIN B1 (THIAMINE MONONITRATE), FOLIC ACID, VITAMIN D (CHOLECALCIFEROL), VITAMIN B2 (RIBOFLAVIN).

As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.

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Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

  • USDA FoodData Central: Branded Foods, record 1860781. License: CC0 1.0 (U.S. public domain). Source record dated September 8, 2018. Imported November 6, 2026.

Last updated: . Source description: "BRAN FLAKES". Data quality score: 95/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.

Frequently asked questions

How many calories are in Bran Flakes?

100 g of Bran Flakes has 379 kcal. 0.75 cup (29 g): about 110 kcal.

Is Bran Flakes high in protein?

Bran Flakes contains 10.3 g of protein per 100 g (21% of the 50 g Daily Value), or 3 g in 0.75 cup (29 g). About 11% of its calories come from protein. Compared with other grains and pasta, that is above the median (median 8.1 g).

How many carbs are in Bran Flakes?

Bran Flakes has 82.8 g of total carbohydrates per 100 g, including 17.2 g of fiber and 17.2 g of sugars.

How much fat is in Bran Flakes?

Bran Flakes contains 1.7 g of fat per 100 g, of which 0 g is saturated (0% of the Daily Value).

What vitamins and minerals does Bran Flakes contain?

Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (863% DV), Vitamin B6 (406% DV), iron (172% DV), zinc (117% DV) and Riboflavin (B2) (113% DV). The full list is in the vitamins and minerals table above.

How much sodium is in Bran Flakes?

100 g contains 724 mg of sodium, 31% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From USDA FoodData Central: Branded Foods, record dated September 8, 2018. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.